How to Avoid Running Cramps

Running cramps happen to everyone, including runners that are in great shape.

Things You'll Need

• Running shoes
• Time for stretching

Instructions

1. The most important thing to do is stretch before and after each run. Make stretching part of your routine, so that you never forget to do it. Plan on spending 10 to 15 minutes before and 5 to 10 minutes after each run.

2. Make sure you stay hydrated. Drink plenty of water before you run. For longer runs, make sure you drink at regular intervals. It is best to drink before you feel thirsty.

3. While you run, make sure to take deep breaths to oxygenate your blood. Focus on inhaling and exhaling deeply.

4. Know your limits. Make sure you run within your ability. Gradually add more distance over time, otherwise you may subject your muscles to excess fatigue.

Tips & Warnings

• Slow down your running pace if you feel a cramp coming on

• Massage the muscle that is cramping

• Strech and hold the muscle that is cramping

• Apply heat treatment to the muscle that is cramping

• Drink electrolytes (common in most sports drinks)

• Avoid running in high temparatures